Health and Nutrition with Nature's Sunshine: Hummus Recipes from Budget Bytes

Written by Beth M, Author of http://budgetbites.blogspot.com

In case you haven't noticed, this is Mediterranean week here at Budget Bytes (not really, I just started with the yogurt and it snow-balled). Readers have been asking for hummus and I used to make it a lot but haven't in quite some time so I figured now was good.

If you're unfamiliar with hummus, it is a spread/dip made from chickpeas (garbanzo beans), olive oil, tahini (sesame seed paste), lemon and garlic. There are a million different things you can add into hummus and I have posted three variations here (Jalapeno Cilantro, Roasted Red Pepper and Parsley Scallion). I also added a little cumin to my "original flavor" for some smokey depth and I garnished with a drizzle of olive oil, a sprinkle of paprika and a few whole chickpeas. All of that is completely optional.

Hummus is great to keep in your fridge to eat as a snack with some pita, vegetables or chips but it also makes a great spread for sandwiches and wraps. It has a really great richness and adds moisture so I find that it makes a great substitute for mayo or cheese if you're trying to watch your saturated fat. This recipe comes together in about 10 minutes, requires no cooking and all you need is a blender or food processor. EASY!

Total Recipe cost: $1.97 (plain flavor)
Servings Per Recipe: 5 (1/2 cup each)
Cost per serving: $0.39
Prep time: 10 min. Cook time: 0 min. Total: 10 min.

INGREDIENTS		COST
1 can	chick peas / garbanzo beans	$0.66
2 Tbsp	olive oil	$0.24
1/4 cup	lemon juice	$0.22
1/4 cup	tahini (sesame paste)	$0.72
1 clove (1/2 Tbsp minced)	garlic	$0.06
1/2 tsp	salt	$0.05
1/8 tsp	cumin	$0.02
1/4 to 1/2 cup	water	$0.00
TOTAL		$1.97

STEP 1: Drain the chickpeas. Combine all of the ingredients except the water in a food processor or blender. Starting with 1/4 cup of water, puree the ingredients and add more water as needed to keep the contents of the blender churning smoothly. Stop the blender and stir occasionally. The hummus is done when it is smooth and looks slightly whipped. Makes approximately 2.5 cups.

NOTES: You can save the liquid from the can of chickpeas and use that instead of water if desired. I like the light, clean flavor of using fresh water. If you like an extra rich hummus, use more olive oil and less water. If you don't want dragon breath, use minced garlic from a jar instead of fresh. The fresh is very potent.

Jalapeno Cilantro Hummus

Total Recipe cost: $2.22
Servings Per Recipe: 5 (1/2 cup each)
Cost per serving: $0.44
Prep time: 10 min. Cook time: 0 min. Total: 10 min.

INGREDIENTS		COST
1 batch	plain hummus (above)	$1.97
1 whole	jalapeno, chopped, seeded	$0.08
1/4 bunch	cilantro leaves	$0.17
TOTAL		$2.22

STEP 1: Add the chopped jalapeno and cilantro leaves to the blender with the original hummus ingredients and puree until smooth.

NOTES: The cilantro and jalapeno will make the mixture a little thicker so you may need more water. Alternatively, you could add a little lime juice. This recipe would also do well with extra cumin.

Roasted Red Pepper Hummus

Total Recipe cost: $3.04
Servings Per Recipe: 5 (1/2 cup each)
Cost per serving: $0.61
Prep time: 10 min. Cook time: 0 min. Total: 10 min.

INGREDIENTS		COST
1 batch	plain hummus (above)	$1.97
.5 oz (approx. 1/4 cup)	roasted red peppers	$1.07
TOTAL		$3.04

STEP 1: Add the roasted red peppers to the blender with the original hummus ingredients and puree until smooth.

NOTES: The roasted red peppers will add quite a bit more moisture to the hummus so add less water than in the original recipe (mine turned out a little thin, as you can see - learn from my mistakes). I bought a small (0.7 oz.) jar of roasted red peppers for $2.14 and only used about half. The rest can be used on sandwiches, salads, omelets or frozen for later use.

Parsley Scallion Hummus

Total Recipe cost: $2.35
Servings Per Recipe: 5 (1/2 cup each)
Cost per serving: $0.47
Prep time: 10 min. Cook time: 0 min. Total: 10 min.

INGREDIENTS		COST
1 batch	plain hummus (above)	$1.97
1/4 bunch	flat leaf parsley	$0.13
3 whole	green onions, sliced	$0.25
TOTAL		$2.35

STEP 1: Add the parsley and green onions to the blender with the original hummus and puree until smooth.

NOTES: The Parsley Scallion Hummus has an incredibly fresh "green" flavor to it and tastes decidedly less Mediterranean (but still amazing!). This one would be particularly good for sandwiches or to dip vegetables in.

What is your favorite flavor of Hummus?